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Nutrition Q&A [Moderated]
1

Hello,

I’ve just finished running the Bridge 3.0 with good results.
The following are the estimated one-rep maxes:

Lift Start End
Squat 214 324
Bench 226 267
Dead 295 378
Press 145 173
Weight 202 208
Waist 39 39

What would be a good program to follow up with, considering I want to loose some weight? Would a deficit that accomplishes a pound a week seem reasonable or should I aim for more?

Thanks.

2

You could just re run the bridge 3.0 if you wanted. Otherwise, one of the hypertrophy templates would be my recommendation. I like those for weight loss situations due to the volume, movement variety, accessory work, and conditioning protocols.

I am not sure how much you weigh, but 2.5% bodyweight loss per month is my recommendation.